Do it yourselfDIY

Don’t bite off more than you can chew!
We are a nation of DIY enthusiasts; we rush to get to grips with our latest home
improvement project at every opportunity. Inevitably, there will be DIY disasters; injuries
that could have been avoided. Here are some helpful tips for DIY enthusiasts from the
British Chiropractic Association.

Reach for the sky
When painting a ceiling, think about how to get the largest amount of paint on the
ceiling in the shortest space of time.
Use a large paint pad or a roller with an extended handle (hold it at chest height.)
Keep your head in as neutral position as possible and keep facing forward; don’t over
stretch your neck.
If you can lie down to do the job using a platform, do!

Don’t twist again
If you need to use a ladder, make sure you are always facing it and move the ladder
regularly, rather than leaning to reach your goal.
Always keep your shoulders, hips and knees pointing in the same direction

Treat DIY like normal exercise
Warm up and warm down to lessen the chance of muscle strains.

Dress appropriately
Don’t wear tight, constricting clothes – be comfortable and make sure your clothing
has plenty of room to give with your movement.

Take a break
Vary your activity and try to spend no more than 20-30 minutes on any one thing. If
painting, you can still take short breaks without causing a problem. It is important to
take breaks to avoid being in the same position for too long.

Plan ahead
If you are planning a trip to the local DIY store to purchase heavy items like cement,
buy smaller bags rather than one big bag. Smaller items are easier and safer to carry.
If you do buy heavy items, use a trolley and, if on your own, ask an assistant at the
store to help you.
Don’t lift with your arms straight out, keep the elbows bent and to your side to
minimise the stress on your back.
If having items delivered, have them unloaded as close to where you need them as
possible; this will save the effort of moving them again.

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